Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose pumpkin seeds for more magnesium (37% DV), zinc, tryptophan for sleep. Best for sleep and magnesium needs.
When to Choose Sunflower Seeds (Kernels)
Choose sunflower seeds for more vitamin E (49% DV), selenium, lower cost. Best for vitamin E and budget.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Sunflower Seeds (Kernels) | Winner |
|---|---|---|---|
| Calories | 151 | 164 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 8.5g | 5.5g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 3g | 6g | |
| Fiber | 1.7g | 2.4g | 🏆 Sunflower Seeds (Kernels) |
| Total Fat | 13g | 14g |
Key Vitamins & Minerals
Magnesium
🏆 Pumpkin Seeds (Pepitas) has 71% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Sunflower Seeds (Kernels) Benefits
- Exceptional vitamin E for antioxidant protection
- High selenium for thyroid function
- Phytosterols help lower cholesterol
- Magnesium supports bone and heart health
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Sunflower Seeds (Kernels): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Sunflower Seeds (Kernels): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Sunflower Seeds (Kernels): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Sunflower Seeds (Kernels): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Sunflower Seeds (Kernels) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose pumpkin seeds for more magnesium (37% DV), zinc, tryptophan for sleep. Best for sleep and magnesium needs.
Choose Sunflower Seeds (Kernels) if: Choose sunflower seeds for more vitamin E (49% DV), selenium, lower cost. Best for vitamin E and budget.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Sunflower Seeds (Kernels) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Sunflower Seeds (Kernels) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
